CPD Short presentation for S&C interns

1. Velocity Based Training
Team Durham S&C Team
November 2018

2. • Method for strength & power development.
• Uses velocity as a measurement of intensity.
• Method during Return to Play
“Surf the curve”
What?

3. • Objective feedback on intensity
• Ability to provide real time feedback.
• Allowing us to dictate the no. of reps completed.
• Preventing excessive fatigue.
• Enables us to dictate the speed at which an exercise should be performed
at (Jovanovic & Flanagan, 2014).
• Higher intensity more important than volume for increased force & RFD
(Mangine et al., 2016).
• Power training & its relation to sports performance. (McBride et al.,
2002).
Why?

4. Linear position transducer – Tendo Units for us!
1. Attach a cord to the equipment (BB) or directly to the person.
2. Displacement is measured & recorded with a computer system.
3. Velocity is then calculated > Velocity = displacement / time.
4. Can also calculate Accel. > Accel. = velocity / time.
5. Which allows for determination of force > F=MxA (+ accel. Due to gravity).
6. Power = Velocity x force
How?
Sampling rate is the number of
data points collected every sec.
and are measured in hertz (Hz).
500-1000 Hz is desirable in order
to collect peak forces.

6. Dr. Dan says…
“The exercise, the % 1RM and sometimes the training experience
of the athlete need to be considered”
Understand the difference between the following:
1. Average velocity is the velocity score across the entire
concentric portion of the lift. Most relevant to ‘strength’
exercises.
2. Peak velocity is the highest velocity recorded in any small
portion (eg 5msec) of the upwards portion of the lift. Most
relevant to ‘power’ exercises.

7. Normative Velocity Scores -
Strength
All m/s scores 60% 75% 80% 90% 100%
Av. Squatters
1RM=91.2kg
@80.3kg BW
0.67 0.60 0.46 0.34
Experienced
squatters
1RM=171.9kg
@91.6kg BW
0.72 0.55 0.34 0.24
Bench Press 0.61 0.49
@70%
0.29 0.14
Bench Pull 1.06 0.92 @
70%
0.79 0.65 0.52
Changes of approx. 0.04 m/s from the usual, best velocity scores with
a given resistance >80% 1RM usually indicates a change in 1RM
strength of approx. 2-2.5% 1RM

8. Normative Velocity Scores -
Power
All m/s scores Jump Squat
BW
+ 50% BW + 75%
BW
+ 100% BW
Rugby 7’s players 3.9
U. 18 Male team sport
athletes
3.1 2.35
U. 18 Female team sport
athletes
3.0 2.1
MMA Fighters 3.29 2.34 2.01 1.74
Exercise 50% 60% 70% 80% 90% 100%
College
athletes
Power
Clean
2.5 2.4 2.3 2.2 2.1 2.02

9. Fatigue & Velocity Scores
• Muscle recovery & jumping & explosive leg performance can be
recovered within 24 hours if velocity loss within a set is limited to
approx. 20%.
“Higher reps and large decreases in velocity within a set result in large
increases in lactate and ammonia, making it more difficult to recover
from the resistance training session.”
For strength & power training, the lower rep, not to fatigue options
(3x3 @6RM or 3x2 @4RM) appear to offer a better option of minimal
fatigue/ damage markers whilst still lifting >80% 1RM with reasonable
velocities. Essentially, for athletes who do not wish to gain muscle but
maintain strength & power with minimal fatigue (in-season), limiting
the reps in a set to a 20% velocity decline for squats and a 30% decline
for UB exercises is a worthwhile option to consider.

10. Fatigue & Velocity Scores
To maximise power training adaptations, limit velocity loss
during sets of power exercises like Olympic lifts, jumps, throws
etc to 10% for most sessions and approx. 5% when peaking.
LTAD, velocity loss along with rep and set prescription can be
periodised across time to achieve different outcomes in different
weeks or blocks.
Term 2?????

11. Practical Uses of VBT
1. Using changes in velocity to gauge & monitor changes in
strength.
2. Using knowledge of the max effort velocity to gauge Effort
of each set & use the RPE system (auto-regulating).
3. Using knowledge of velocity to determine the appropriate
training weight, sets & reps.
4. Using knowledge of velocity to improve dynamic effort or
power training (see table on next slide).
5. Using knowledge of velocity to make athletes accountable
for their effort and performance in the gym.
6. Using knowledge of velocity to improve the provision of
coaching cues to athletes to improve their technique.

13. Creating a F-V Profile
Why?
1. Track progress across a spectrum of velocities.
Good objective data to show to coaches – they are
getting more powerful…..
2. The ability to compare an athlete to the rest of their
team or positional groups across the velocity
spectrum.
3. The ability to not put the athletes through maximal
testing?

14. Creating a F-V Profile
Athletes to be instructed to
express max force on every
rep.
Technique to remain consistent
at lower %.

15. My proposed protocol
3 Rep Max Test
Estimate 1 Rep Max
2-3 Reps @ 30-40% 1RM
2 Reps @ 40-50% 1RM
1-2 Reps @ 60-70% 1RM
1 Rep @ 70-80% 1RM
1 Rep @ 80-85% 1RM
Week 1
Week 2
Week 3 Enter speeds into excel doc

16. Questions / ideas?